What are the best Yoga poses or stretches from experience?

[heythereyou123456 Senior Member Find all posts View Profile Close heythereyou123456]

Hey guys.

Issues include erectile dysfunction/bad erection quality/head of penis doesn't fill up properly and possibly a tight pelvic floor from years of tensing while masturbating/Possibly hard flacid? like i said in a previous post after a penile injury when masturbating 7 years ago when i was 13 or 14.

What are the common yoga poses that will help with these issues?

Or best stretches?

And how long/what to do of these daily for maximum results without overdoing it?

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Hindi squat is the most commonly used stretch onsite

[heythereyou123456 Senior Member Find all posts View Profile Close heythereyou123456]

Hindi squat is the most commonly used stretch onsite

Pegasus, i was just looking at Hans protocol now he mentions hindi squat also.. So how is it done?

Do you literally squat deep and hold that squated position for a duration of time? hans talks about doing something for 5 mins working up to 15 mins etc?

Or do you just do normal squat reps? 10 squat reps, 3 sets for example?

[madyogi Moderator Member of the Month April 2020PEGym Hero Find all posts View Profile Close madyogi]

Hindi squat is the most commonly used stretch onsite

I'd agree. Working toward being able to comfortably hold a butt-to-heels bodyweight squat for minutes (up to 10) at a time is actually extremely good for pelvic floor health and a number of other things.

If I were you I'd also look into Mulabandha and Ashwini Mudra. While these techniques aren't technically poses, Mulabandha in particular should be a muscular activation that is happening to varying degrees no matter what posture you're in. These are similar to kegeling through a range of intensity as you move through and hold different postures.

Look up "Kelly Starrett pelvic floor function" on Youtube. He has several great videos on things you can do.

[madyogi Moderator Member of the Month April 2020PEGym Hero Find all posts View Profile Close madyogi]

Do you literally squat deep and hold that squated position for a duration of time? hans talks about doing something for 5 mins working up to 15 mins etc?

Or do you just do normal squat reps? 10 squat reps, 3 sets for example?

To reference Kelly Starrett again, you could search Youtube for "Kelly Starrett 10 minute squat test." Also, look up "Ido Portal Squat Clinic" That shit is gold.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Hindi squat tutorial .

https://www.youtube.com/watch?v=qSr2S3MG_5I

[heythereyou123456 Senior Member Find all posts View Profile Close heythereyou123456]

Thanks guys! i've been doing childs pose, hindi squat etc and when i really get into that tight low position with hindi squat for example, my pelvic area is just really uncomfortable and painful.. i remember when i used to do deep squats i used to have this issue. Would this indicate a very tight pelvic floor?

[madyogi Moderator Member of the Month April 2020PEGym Hero Find all posts View Profile Close madyogi]

It could, but without being able to see your squat and get other data, I wouldn't want to venture a guess/diagnosis. Pain is generally a signal to back off. My rule of thumb is to keep discomfort below 5 in any movement practice. Instead of trying to force the deep squat, you could start with moving in and out of chair pose slowly 3-5 times from standing, then hold chair for 30-60 seconds. Also bodyweight squat reps where your thighs only get to parallel to the floor might help. Dead bug may also be a good posture as that is essentially a non-loaded hindi squat.

[incogneeetoe Moderator Member of the Month Sept 2017*Special Appreciated Moderator Nov. 2021* PEGym Hero Find all posts View Profile Close incogneeetoe]

I do Cobra Pose, Child Pose and Cat-Cow pose.

[heythereyou123456 Senior Member Find all posts View Profile Close heythereyou123456]

thanks all